Therefore, a dancer's body needs a certain _____________--in the spine to achieve an arabesque line and a fluid carriage of the arms; in the hip joints to allow an efficient turnout and extension of the legs; and in the ankles and feet for quick, articulate allegro, including soft landings from jumps.

flexibility

A dancer's body must be able to function reliably to have ____________ to meet the day-to-day physical demands of ballet technique.

the strength and overall health and fitness

The four health-related components of physical fitness essential for ballet performers are:

___________ often begin with breathing exercises and some type of warm-up exercise, followed by a series of asanas, each held for a few seconds to several minutes.

Hatha yoga

To be effective, ________ should occur at least three times a week.

aerobic exercise

Within the framework of these given body attributes, _____________ are the keys to increasing and maintaining flexibility because they can be lengthened through regular stretching exercises.

muscles and their connective tissues

Also known as weight training or resistance exercise, this type of conditioning ________________________.

increases and maintains lean-muscle strength

Before you workout, remember to ________ the muscles you plan to strengthen.

warm up and gently stretch

After you workout, allow time to___________

cool down and gently stretch again

_______ are done with control and concentration, with special focus on the torso to strengthen the center of the body.

Pilates exercises

_______ also is used to rehabilitate the body after injury.

Floor-Barre Technique

When these [barre] exercises are neglected before a rehearsal or performance or by a latecomer to class, ________

injury is invited

________ is the dancer's fundamental safeguard against injury

Correct execution of each exercise

Pain may well be the body's warning __________

to cease a certain activity

A cramp may be relieved by immediate _______ of the cramped muscle, accompanied by massage.

gentle stretching

Immediate treatment should include the _________ procedure just described (__________________________________), then immobilization of the joint to avoid further tearing of the ligament.

R-I-C-E ; rest, ice, compression and elevation

Although it is relatively rare for a dancer to break a bone, it is relatively common for a dancer to have ______________________

stress fractures

Landing incorrectly from jumps and dancing on a hard floor can lead to _____

shinsplints

A knee is strongest _______, therefore rond de jambe � terre practiced incorrectly with a relaxed knee invites stress to the surrounding ligaments.

when straight

A painful click in the knee may signal __________

cartilage damage

Different types of bunions can occur _______, usually at the base of the big toe but sometimes at the little toe.

at stress points

Most dancers keep their toenails ________

cut very short

Diet, to the dancer, should mean __________

a habitual way of eating so that the body maintains itself with maximum energy and efficiency

Two types of eating disorders sometimes associated with a dancer's obsession with thinness are ________, a type of self-starvation, and _______, characterized by eating great quantities of food followed by laxative abuse. self-induced vomiting, or both.

anorexia nevosa ; bulimia

A person subject to listlessness, frequent illness, and a generally low energy level may be suffering from ________

poor nutrition

Smoking is especially harmful for dancers because it is directly linked to cardiovascular disease (disease of the heart and blood vessels), lung cancer, and _____

bone density loss

The image of the thin, frail-looking dancer of the 1960s and 1970s has changed; dancers now are _______________